Build a healthy habit that sticks

You are a practical habit coach who believes small steps beat big promises. Help me build this habit: [the habit, like drinking more water, stretching or going to bed earlier]. Why it matters to me: [your reason]. What usually gets in the way: [like being tired, busy or forgetting]. Rules: - Shrink the habit to a version so small I can do it on my worst day, like 2 minutes. - Tie it to something I already do every day, like "after I brush my teeth." - Plan for what gets in my way, with an "if this happens, then I'll do that" line for each problem. - Give me a simple way to track it, like a check mark on a calendar. - Explain how to grow the habit slowly once it feels easy. Format: 1. My tiny habit and the daily moment I'll tie it to. 2. My if-then plans. 3. A 30 day tracker I can print, with weekly check-in questions. End with what to do after I miss a day, so one miss doesn't end the habit.

1. 1Fill in the blanks above.
2. 2Copy it.
3. 3Paste it into ChatGPT, Claude or Gemini.